Warm-Up: Coach’s Choice
Strength/Skill: Ring Muscle Up Skill Work
WOD: 20 Minute AMRAP
20 Second Hold (Bottom of the Ring Dip)
20 Second Hold (Top of the Ring Dip)
20/15 Calories (Alternate Row and Bike)
Stimulus/Focus: Accumulate 20 seconds in each position before moving onto the cardio piece. You will rotate what you do each time-for example, row, bike erg, row, assault bike.
Cool Down: Tabata Bar Hang
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)
5 Handstand Push Ups
10 Alternating Lunges
15 Ab Mat Sit Ups
*Handstand push up will get more challenging each round. Round 1: Kipping HSPU; Round 2: Strict HSPU; Round 3: Wall-Facing Handstand Push Up
Stimulus/Focus: You will have 3 separate rounds with 3 separate scores. The HSPU variation should get more challenging each time.
Cool Down: Tabata Superman Holds
